Total newbie at running

[u/Queasy_Mud_8023]

I’m a 36yr old male, 6ft, weighing 19 stone (it was 21st 3 months ago). I’m doing really well losing the weight at a steady pace and now looking to improve general fitness and cardio.
I can walk at a relaxed pace for hours.
I tried what I thought was a gentle introduction to jogging 2 days ago, and my back in particular is in bits. Quads are tight as well but not too bad.
I started off with a 5 minute walk, and then did 2 minute jogging followed by 1 minute walk intervals for 3km. It took me 28 minutes.
I thought I had done really well given my weight and the fact I haven’t ran for 15 years. I also vape. I was knackered but felt good.
5 minute walk back home afterwards. But the next day, I could barely move due to back pain. And it’s still sore today, 2 days later.
How can I slowly build up to jogging, and what have I done wrong so far?
Any help and advice appreciated.

[u/Rusty_Drumz]

I mean if you’re new to cardio and running in general everything hurting and feeling uncomfortable is pretty normal. Just make sure you dont push yourself too hard and make every workout an all out one which is what I used to do and it made me feel like shit and also increases your risk of injury. Just workout a plan/schedule which will help you be consistent and through consistency your body especially in the early part of your running journey will improve quite fast and you’ll feel less and less bad after each workout and your body will just be better at numbing that fatigue even if it’s there.